Intermediate
JACK BURPEE
Cardio
Body Part
Cardiovascular system
Target Muscle
Body weight
Equipment
Intermediate
Difficulty
Target Muscles
Cardiovascular system
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Start in a standing position with your feet shoulder-width apart.
2
Step:2 Lower your body into a squat position, placing your hands on the ground in front of you.
3
Step:3 Kick your feet back, landing in a push-up position.
4
Step:4 Perform a push-up, lowering your chest to the ground and then pushing back up.
5
Step:5 Jump your feet forward, landing in a squat position.
6
Step:6 Jump up explosively, reaching your arms overhead.
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Step:7 Land softly and immediately lower back into the squat position to begin the next repetition.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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